How to Work the Muscles When Running

Mix It Up! Change How You Run and Sculpt Different Muscles

Running is a simple way to tone the lower body, but if you want to turn your run into a strengthening session for other muscles not traditionally targeted, try these variations to sculpt muscles. Doing so will help prevent overuse injuries and beat boredom.

Abs: Slow down your pace slightly and run with high knees up to the chest while keeping the abs engaged.

Abs and quads: Run with straight legs, scissor kicking your feet straight in front of you.

Abs and calves: Do a running skip, kicking one knee high into the chest with each hop.

Calves: Land softly only on the balls of the feet, as if tiptoe running.

Calves and hamstrings: As you run, kick your heels into your glutes.

Hamstrings: Run backwards; alternate looking over your right and left shoulder to avoid bumping into anything.

Inner and outer thighs: Run sideways crossing your back foot over your front with each step; alternate leading with the right and left legs.